Vitamin C Benefits

What is vitamin C?

Vitamin C (also known as ascorbic acid) is abundant in vegetables and fruits. A water-soluble vitamin and powerful antioxidant, it helps the body form and maintain connective tissue, including bones, blood vessels, and skin.

What does vitamin C do?

Vitamin C helps to repair and regenerate tissues, protect against heart disease, aid in the absorption of iron, prevent scurvy, and decrease total and LDL (“bad”) cholesterol and triglycerides. Research indicates that vitamin C may help protect against a variety of cancers by combating free radicals, and helping neutralize the effects of nitrites (preservatives found in some packaged foods that may raise the risk of certain forms of cancer). Supplemental vitamin C may also lessen the duration and symptoms of a common cold, help delay or prevent cataracts, and support healthy immune function.

Are there any risks associated with too much vitamin C?

When obtained from food sources and supplements in the recommended dosages, vitamin C is generally regarded as safe. Side effects are rarely reported, but include diarrhea, nausea, abdominal cramps, and other gastrointestinal symptoms. For most healthy individuals, the body can only hold and use about 200-250 mg of vitamin C a day, and any excess is lost though urine. At times of illness, during recovery from injury, or under conditions of increased oxidative stress (including smoking), the body can use greater amounts. High doses of vitamin C (greater than 2,000 mg/day) may contribute to the formation of kidney stones, as well as cause severe diarrhea, nausea, and gastritis.

Vitamin C may increase absorption of iron and lutein. Although some evidence suggests that large doses of supplemental vitamin C may interfere with the absorption and metabolism of vitamin B12 found in food, other studies have shown no such effects.